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1/07/2017 – WOD

By Uncategorized

Conditioning 
For Time
150 Double Unders
50 Wall Balls 30/20# To 10/9ft
25 C2B Pull-ups
600ft Dball Carry on Shoulder 150/100#
25 C2B Pull-ups
50 Wall Balls 30/20# To 10/9ft
150 Double Unders

WOD Notes: TD = 15-21 min. You will do 20 laps for the Dball carry. 1 lap = 5 mats (end of the first mat on the bathroom side & walk to the front of the platform). DU scale = 250 singles. C2b scale = 15-20 reps or chin over bar. If you can’t do pull-ups yet, you can do 25 ring rows or 25 knee assisted pull-ups. Large classes will have go in 2 heats about 3 min a part. Heat 1 will be a mix of athletes using the 150/100/80#/50# balls. 

1/06/2017 – WOD

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Strength
Back Squat – 5×5 @ 87.5% (week 4)
—Use same weight as Monday

Conditioning
Make-up/Skill Day!

Announcement: The pull-up rig is being moved tomorrow starting at 12pm, so if you plan on coming in during Open Gym keep that in mind. If you have free time and want to help that would be greatly appreciated!

Reminder: The gymnastics skills clinic is this Sunday from 12-2pm. Handstand Holds/Walk will be covered the first hour and Kipping Pull-up progressions will be covered the 2nd hour. Sign-up sheets are on my desk. Cost = free for Rage Members & $10 for Non-members.

1/05/2017 – WOD

By Uncategorized

Strength
Power Snatch + Full Snatch – 5 sets @ 75-85%
—Go as heavy as power snatch allows for at least 2-3 sets

Conditioning
For Time
100/85 Cal AD Bike
40 Burpee DB Ground to Overhead 45/35# (each arm)
100/85 Cal AD Bike

WOD Notes: TD = 13-18 min (20 min cap). Large classes will have 2 heats of 6 athletes in each heat, which you will partner up. As soon as partner A finishes, partner B will hop on the bike about 30 sec later. Try to move consistently on the burpee G2O, so choose weights that are light.

Assistance Work
a) HSPU – 4 sets of max reps (Max strict, right into max kipping)
b) Hollow Rocks – 10 sets of 30 on/30 off

Reminder: The gymnastics skills clinic is this Sunday from 12-2pm. Handstand Holds/Walk will be covered the first hour and Kipping Pull-up progressions will be covered the 2nd hour. Sign-up sheets are on my desk. Cost = free for Rage Members & $10 for Non-members.


Dianne – power or nah?

1/04/2017 – WOD

By Uncategorized

Strength
Power Clean + Hang Sq Clean + Split Jerk – 5 sets @ 80-90% of CnJ

Conditioning
5 Rounds (interval style)
12 Unbroken Hang Squat Clean 135/95#
7 Dball over Shoulder 150/100#
6 Muscle-ups (ring or bar) —(sub: 8 GI Janes)
—Rest 90 sec between rounds

WOD Notes: TD = 1:20-2:20 / round. Each round is 95%+ effort, so push the intensity! Score = total time minus 6 minutes. Hang Sq clean should be very light to where you can link all 12 unbroken no problem (45% of max). Use your hips on the dball to get it over your shoulder! You should only be doing muscle-ups in this WOD, if you can link at least 3 in a row fresh. Otherwise, sprint the 8 GI Janes and you can work on Muscle-ups before or after class.

Reminder: The gymnastics skills clinic is this Sunday from 12-2pm. Handstand Holds/Walk will be covered the first hour and Kipping Pull-up progressions will be covered the 2nd hour. Sign-up sheets are on my desk. Cost = free for Rage Members & $10 for Non-members.


Shannon doing work on the dball!

1/03/2017 – WOD

By Uncategorized

Strength
Bench Press – 5×4 @ 87.5% + 1 set max reps @ 65%

Conditioning
4 Rounds For Time
10 Push Jerk @ 60%
20 T2B
500m Row

WOD Notes: TD = 14-18 minutes (Time Cap 20 min). Jerks should be unbroken each round, but should get difficult by the last round. T2B Scale = 10-15 reps (should take about 60 sec).

Assistance Work
Strict Pull-ups: Accumulate 30 reps in the least amount of sets (sub: negatives)
—use a weight if you can do more than 10 in a row


Tarah cycling through jerks!

1/02/2017 – WOD

By Uncategorized

Strength 
Back Squat – 5×5 @ 87.5% (week 4)
—use slightly heavier than last week

Conditioning 
10 Rounds For Time
9 KB Swings 70/53#
7 Goblet Squats 70/53#
5 Burpee Box Jump Over 24/20″

WOD Notes: TD = 11-17 min (20 min cap). You should be able to go right from the squats to the swings without putting Kb down. Each round should be within 5-15 sec of each other, so make sure you don’t go out too fast!

Today’s Schedule
8am: Open Gym
9am & 10am: Classes
11am-3pm: Open Gym


12/31/2016 – NYE WOD

By Uncategorized

Conditioning 
3 Rounds For Time
10 Power Snatches 135/95#
20 Lateral Burpees Over Bar
—At the 10 Min Mark
5 Rounds For Time
12 OH Lunges 135/95#
6 DBall over the Shoulder 150/100#
—At the 20 Min Mark
100/85 Cal Air Dyne For Time

WOD Notes: Each part should take under 10 min. Approach each one like it was the only WOD you were doing! Barbell weight should be fairly light to where you can move quickly. You should be able to touch n go some of the snatches. Large classes should be divided into 3 groups and will start at a different wod.